Two Fruits

Monday, December 31, 2012

End of Year Rap

Purpose:  fun to end year
Distance:  13.00 km
Time:  73' 56"
Rate:  5' 41" per km
Weather: sunny, warm, temp 29 degrees, humidity 30%, wind NW 20 kmph

Week: 13.00 km,  Dec:  484.15 km,  Year:  4612.3 km

Being an ex banker, there will always be figures, a few facts to help understand the figures.
However, these days I'm not that committed to rounding out figures to look good once they hit print.

This year has turned out to be the 2nd highest number of kms I have ran in a year after 2008 when I clocked just over 4800 kms. That was back in my golden years of Six Foot Track, Maroondah Dam & a couple of good runs at Glasshouse Mountains.
Back then, total kms were important, but more important were how they were done, quality vs quantity. The GH 80 km & GH 160 km were done that year, both long, technical events with night running.
These days, I think my long trail days are over, but I do miss it, especially the other runners with the same passion for the bush, fire trails & tracks, up and down hills in the dark, following ribbons hanging off trees & arrows on the ground.
Moving on and getting older, the desire is still there, the ability to complete the mission is fading, but it gets done, just a little slower.
This year has been a base building & learning year for 2013. A big project has had a long lead in, it had to, and the plan revolved about working backwards, not forwards.
Only two major events this year, Coburg 24 hour in April & Caboolture 48 hour in July. A report on the journey to the 48 hour was written & published in the ACTVAC magazine, Vetrunner.
Both really only produced moderate success, 157 kms at Coburg & 215 kms at Caboolture. However, the amount of knowledge gained was far more valuable.
Figures for this year are as follows:

Total kms:  4612.3 km
Run days: 281/366
Kms per run day: 16.4
Kms per year day:  12.6 km
Kms per week:  88.2 km
Kms per month:  384.35 km

Over the past 15 years:

Total kms:  57465.1 km
Run days:  3504
Kms per run day:  16.4 km
Kms per year days:  10.49 km
Kms per week:  73.2 km
Kms per month: 319.25 km
Kms per year: 3831 km

Some figures are very similar this year to the long term average. I still run about 16.4 kms on average every time I head out the door. That's not too bad as I do many kms just easy, normally running home at lunch time. A few sessions at the oval would be less kms than daily average, but many Saturdays would be many times over the average.
I have been injury free all year, just needing to taper & recover properly around the two major events.

Sunday, December 30, 2012

Black Mountain Walk

Purpose: Scenic
Distance:  22.6 km
Time:  3 hrs 14 mins 47 secs
Rate:  8' 37" per km
Altitude gain/loss:  447 metres
Weather: good for walking, cloudy, temp range 15-19 degrees, humidity 75% down to 55%, wind calm

Week:  94.25 km,  Dec:  471.15 km,  Year:  4599.3 km

Walked mainly and ran a bit with Dave from work over Black Mountain & the Arboretum this morning start at Black Mtn peninsular on a good morning.
Plenty of cyclists about on the path around LBG, but only a couple on the mountain & no one on the Arboretum except for Kerrie T and Sam on horseback.
An enjoyable outing with some cross training benefits, as well as backing up after any Saturday run.
We may have had Mrs Muscles come running past on on the bike path, if it wasn't her then someone who surely looks like her. As expected, the music was going. A certain lookalike, may well be a double out there also enjoying the great outdoors.

Saturday, December 29, 2012

End Of Year, Almost

Purpose:  base building
Distance:  18.25 km
Time:  1 hr 51 mins 38 secs
Rate:  6' 07" per km
Altitude gain/loss:  207  metres
Weather:  sunny, temp range 19-28 degrees, humidity 50% down to 20%, wind calm up to SW 15 kmph

Week:  71.65 km,  Dec:  448.55 km
Year:  4576.7 kms in 52 weeks at ave 88.01 km p.w.

Late start this morning, sleeping in until after 10 am.
I left my bike at work overnight so had to collect it sometime, somehow today.
I ran from home to Theodore sub station, then over to Gordon, Point Hut, track along river to Pine Is and on to work.
A short chat, then ride home, only 5 kms but pleasant on a nice day.
Bush walk over Black mountain & Arboretum with a fellow bus driver tomorrow will round out a good weekend. Distance tomorrow around 23-25 km in about 4 hours.
The regular walking has certainly helped the running. Now, I think a 3-4 hour training session is minimum at least once over a weekend. It should pay off big time next year, I hope.

Friday, December 28, 2012

Another Warm Day

Purpose:  Get home / fun
Distance: 7.05 km
Time: 38' 32"
Rate: 5' 27" per km
Weather: sunny, temp 28 degrees, humidity 15%, wind west 22 kmph

Week:  53.4 km,  Dec:  430.3 km,  Year:  4558.45 km

I ran home for lunch at 10:30 in the morning and it was very warm with low humidity.
The westerly wind dried out the air, so it didn't feel as draining as it could.
I did intend to run back to work, but changed my mind and took the car.
The bike is at work for tonight, so I will run that way sometime tomorrow and ride it home. A bike of cross training, back to back sessions, very easy bike ride it will be.
It's almost the end of the year so I look at the yearly total and wonder what might have been.
Then, there's always next year.

Thursday, December 27, 2012

Fitness Testing

Purpose:  Get home
Distance:  6.65 km
Time: 37' 50"
Rate: 5' 40" per km
Weather: sunny, temp 20 degrees, humidity 40%, wind NW 10 kmph

Week:  46.35km,  Dec: 423.25 km,  Year:  4551.4 km

There are cross benefits of mixing up the training disciplines, run with bike, gym, some swimming, etc.  Normally, I ride my mountain bike to work as a means of transport.
A few years ago, a group from work did some riding in our lunch breaks, mostly around 20-25 kms off road. Good social fun, but not fitness improving. Most of us took a tumble at some stage, no real injuries.
I can tell how my fitness level is by which gear I need to ride in on the bike when I ride home at night up Outtrim Ave.
Outtrim Ave is not steep, just a continuous climb until I turn off into my street.
Mostly I ride easy in low big gear and about 3 or 4 in the back little gears. Now, I can ride up the hill in 6-8 in the back little gears. It's getting easier, even on warm afternoons after a day at work.
However, as most of my fitness training is running, I don't think the opposite would apply. As much as the triathletes would have you believe, the cross over is not all that great.
Best I stick to running, bike riding is too time consuming to get the same fitness benefit.

Wednesday, December 26, 2012

Mt Rob Roy - A Boxing Day Tradition

Purpose: Strength, endurance, fun
Distance:  28.15 km
Time: 3 hrs 42 mins 23 secs
Rate: 7' 54" per km
Altitude gain/loss:  800 metres approx
Weather: cloudy, temp range 13-15 degrees, humidity 70% down to 60%, wind south 15 kmph turned east 15 kmph

Week:  39.7 km,  Dec:  416.6 km,  Year:  4544.75 km

Mt Rob Roy run No 49 and an established Boxing Day special now for last decade.
Several have been postponed, turned around due to bad weather but always done a short time later.
This year, after a Christmas Day of cool, some showers & a general unseasonal day, turned out to be cloudy but at least dry.
Showers over past few days have made the tracks & trails much softer and settled down the loose rocks & dust. Good today to run over.
Ran with Softshoe to the sub station behind Theodore, up the usual way to top of the mountain, but gave the actual trig a miss this time.
Down to the open paddock, down the steep but now sealed track to the reservoir behind Banks/Conder. Then back to the sub station and return to start via Calwell oval  shops.
A very pleasant outing today, conditions good, certainly not warm weather. No pressure for a fast run, just get it done and back home in time for the cricket.
Not going to do much today, take it easy, relax. Today's effort on the mountain was plenty.


Monday, December 24, 2012

Pre Christmas Cheer

Purpose:  few more in the bank
Distance:  11.55 km
Time;  64' 31"
Rate: 5' 35" per km
Weather: sunny, temp 29 degrees, humidity 38%, wind WNW 20 kmph

Week:  11.55 km,  Dec:  388.45 km,  Year:  4516.6 km

Nothing to report today.
Another nice warm sunny morning, then the clouds rolled in this afternoon and we have had some spectacular thunder, rain & lightning.
A rest day tomorrow for Christmas, then the traditional Boxing Day run up Mt Rob Roy.
I hope everyone has a good Christmas, enjoy the time with family & friends.

Sunday, December 23, 2012

Scientific Research

Purpose: Sweat rate calculation
Distance:  12.3 km
Time:  69' 08"
Rate:  5' 37" per km
Weather: very warm, nice, temp 26-29 degrees, humidity 50%, wind light NW  10 kmph

Week: 90.00 km,  Dec:  376.9 km,  Year:  4505.05 km

An amateur science experiment this morning after reading 2 articles in the latest UltraMag on sweat rates & hydration.
I've never really bothered by the science of running. I just go out to enjoy the training. Much more like the training than the purpose of the training, the race itself. The journey, not the destination.
I weighed myself before I ran this morning in warm conditions, didn't drink on the run although I could have if needed, and then weighed myself at the finish.
I lost 2.5 kgs in just over the hour, or 4.3 % of my body weight. A compensation during the run to Pine Is and back was I stopped for 5 minutes to cool off in the river. Very nice.
A good solid run without pushing the pace in the conditions.

Saturday, December 22, 2012

Tuggie Hill

Purpose: Endurance
Distance:  20.15 km
Time: 2hrs 11 mins 9 secs
Rate:  6' 30" per km
Altitude gain:  375 metres
Weather: sunny, warm, temp range 24-29 degrees, humidity 50% down to 35%, wind NW 10 kmph

Week: 77.7 km,  Dec:  364.6 km,
Year:  4492.75 km in 51 weeks at ave 88.1 km

Easing down towards the end of the year. My usual running partner is having an even easier time giving himself a well deserved rest.
No travelling today to run, just covering familiar if not used often trails from home.
Headed to Tuggeranong Hill, a half circuit going over the ridge from Calwell/Theodore side to Conder and back to the sub station.
A small detour to climb the hill behind Ewen's place before heading back back to Calwell oval, shops & home.
A nice comfortable pace, walked up a couple the steeper slopes, but generally Ok.
Best part of today was I finally got to sleep in, first time in weeks the alarm hasn't gone off at 5:30 am or earlier.

Friday, December 21, 2012

End of The Working Week

Purpose:  junk, easy
Distance: 8.4 km
Time:  45' 06"
Rate: 5' 22" per km
Weather: nice, sunny, temp 26 degrees, humidity 33%, wind WNW 10 kmph

Week: 57.55 km,  Dec: 344.45 km,  Year:  4472.6 km

An easy jog to start from work around the block followed by a bike ride home.
Another short jog to finish, not wanting to waste a sunny afternoon.
Last day on normal shifts today, not back until end of school holidays in early February.
In my job where I do the same every day, a change is good. Except when too much dark side driving is required, then you appreciate being close to home.
I'm having a very quiet weekend, time to sleep in, catch up on some household chores.
Certainly no long running, a couple of under 20 kms each day if possible.
No work either, so it should be nice as I don't go shopping, even at this time of year.

Thursday, December 20, 2012

Mixed Up Casual

Purpose: Relaxed, mixed
Distance:   12.1 km
Time: 71' 09"
Rate:  5' 53" per km
Weather:  sunny, temp 26 degrees, humidity 30%, wind NW 20 kmph

Week:  49.15 km,  Dec:  336.05 km,  Year:  4464.2 km

A mixed up casual run today. After a brief shower of rain this morning, it didn't look like much of a day would eventuate. The forecast was for sunshine in the afternoon, you know what forecasts can be ?
It turned out to be a nice afternoon. I just ran easy around the local area, no pace or effort intended.
Stopped at Pine Is for 15 minutes of relaxing in the water, then jog back to work.
A short but intensive, for me, session in the gym to finish off a good day.

Wednesday, December 19, 2012

Running Laps on the Oval

Purpose: Cruise Intervals - speed
Distance: 8.9 kms + 1.55 kms cool down
Time: 39' 02" + 7' 01"
Rate: 4' 23"
Weather: very nice thank you, sunny, temp 28 degrees humidity 30%, wind NW 10 kmph

Week:  37.05 km,  Dec:  323.95 km,  Year:  4452.1 km

Calwell oval this morning on grass, bare feet, lane 5, 20 laps, change direction every 5 laps.
That's about all there is to a good session at the oval.
As Ewen has written, the grass is drying out in places, mainly on the back straight leaving the surface a little hard, but still Ok to run on without shoes.
Otherwise, a golfer having a hit closer to the amenities block was having no problems, other than direction the ball was going.
Bike ride back to work finished off a very good day's exercise. Rode home after work as usual, doesn't count.

Tuesday, December 18, 2012

Enjoyment Factor

Purpose: Pure enjoyment
Distance:  14.35 km
Time:  80' 19"
Rate:  5' 36" per km
Weather: sunny, temp 27 degrees, humidity 25%, wind light NE 10 kmph

Week:  26.6 km,  Dec:  313.5 km,  Year: 4441.65 km

A really enjoyable day for running. Felt relaxed, just ambled along enjoying the outdoors.
One of those days when you just go for ever, everything felt right.
The original plan was mixed cross training with a short run, bike ride, another run and a short cool off at the river.
I ditched the bike ride part and just ran and still enjoyed time in the cool waters of the Murrumbidgee. The bike ride part then became the transport early morning to work and home at night.
Doesn't really get much better than today.

Monday, December 17, 2012

Easy Recovery Day

Purpose:  recovery
Distance:  12.25 km
Time: 72' 56"
Rate: 5' 57" per km
Weather: part sun/cloud, temp 21 degrees, humidity 50%, wind light NE 15 kmph

Week:  12.25 km,  Dec: 299.15 km,  Year:  4427.3 km

Easy run home at lunch time and back to work.
The slow km rate doesn't reflect the true effort of the run. Very comfortable with no problems from the weekend. All Ok.
Just a little hard to keep motivated during these last few weeks before end of the year.

Sunday, December 16, 2012

Weekend Update

Purpose: endurance
Distance:  35.4 km
Time:  4 hrs 19 mins 54 secs
Rate:  7' 20" per km
Altitude gain/loss:   720 metres
Weather:  cloudy, temp range 20-23 degrees, humidity 70% down to 60%, wind mostly calm up to NW 10 kmph
Week:  82.5 km,  Dec: 266.65 km,
Year:  4394.8 km in 50 weeks at ave 87.9 km

Purpose:  event assistant - walking practice
Distance:  20.25 km
Time: 2 hrs 55 mins 31 secs
Rate:  8' 40" per km
Weather:  sun/cloud, temp range 16-24 degrees, humidity 90% down to 50%, wind NW 10 km up to NW 25 kmph

Week:  102.75 km,  Dec:  286.9 km,   Year:  4415.5 km

Yesterday I ventured out to the Cotter with Softshoe to run the 15 mile course to get a map of the course and to inspect the construction of the new dam. Progress in being made and we heard it may now be finished by April next year.
A slow run/jog around the course, not really flowing freely but we did the job. We decided to run over the bridge and along the Kambah Pool track just to run on a single file trail, something a little different. Although it was the first part of a bush walk with the group from work a couple of months ago. A good day, a little tiring, but Ok.
Today, I again had the company of Softshoe as we demarked the Tour de Ridges course after another good Aust Mountain Running Assoc event starting at Mawson Playing Fields.
This time, no time pressure as we stayed behind the last competitor in the 15 km event.
Another good morning, a slower pace and actually felt much better today than on Saturday morning.

Friday, December 14, 2012

Lawrence on the Move

Purpose:  junk kms
Distance:  7.4 km
Time:  39' 17"
Rate:  5' 18" per km
Weather: cloudy, temp 25 degrees, humidity 35%, wind light north 10 kmph

Week:  47.1 km,  Dec:  231.25 km,   Year:  4359.4 km

Nothing special about the running. A short tour of Pine Is and surrounds, and a bike ride home.
I saw the four camels in the city again today, but I'm sure they were in a different order.
It's difficult to tell one camel from another, especially when loaded with saddle & no driver.
There was apparently a story on local TV about them, but I missed it.
May be someone will have a bit of info.

Thursday, December 13, 2012

Camels Times Four

Purpose:  Fun run
Distance:  14.4 km
Time: 81' 40"
Rate:  5' 40" per km
Weather: sunny, temp 29 degrees, humidity 30%, wind NW 5 kmph

Week:  39.7 km,  Dec:  223.85 km,  Year:  4352.00 km

A run for fun today as well as getting me home for lunch. These are base junk kms that need to be done. Nothing special happened, just a nice sunny day.
Only unusual sight today was in the city this afternoon when I saw 4 camels being lead across Akuna St, all well behaved. A strange look in the middle of the nation's capital.

Wednesday, December 12, 2012

The Dirty Dozens

Purpose: Mid week hilly
Distance:  15.25 km
Time:  1 hr 40 mins 05 secs
Rate:  6' 34" per km
Altitude gain/loss:  277 metres
Weather: sunny, warm, temp 24 degrees, humidity 45%, wind calm

Week:  25.3 km,  Dec:  209.45 km,  Year: 4337.6 km

After a rest day yesterday, I didn't really feel like it achieved anything. Very slow to start out today, then walked up a couple of hills. That killed off any good km rate for the day.
I ran from work to Tuggeranong hill, up the ridge from Conder side to Calwell side, then back via Pine Is for a nice 15 minutes in the river.
Second half much better and back to " normal" running. Legs just wouldn't move earlier.
Very few about today, may still be in the shops buying up before Christmas.
The numbers in today's date align, I won't be here to see it happen again in 100 year's time.

Tuesday, December 11, 2012

Time to Rest

Purpose:  Rest day
Distance:  nil

Felt like I needed a rest day from running. Although only 13 days since last break, there has been 225 km ran in that time, many long and hilly.
Rode bike to work this morning and home at lunch time. That's enough for today.

Monday, December 10, 2012

Weekend of Ultras

Purpose:  Easy recovery
Distance:  10.05 km
Time:  60'  24"
Rate: 6' 00" per km
Weather: cloudy, cool, temp 15 degrees, humidity 55%, wind ESE 15 kmph
Week: 10.05 km,  Dec:  194.2 km,  Year:  4322.35 km

Running wise today was nothing special just to ease into another week. A run home into the cool wind with legs that didn't want to move.
Much better on way back to work, but still a challenging day that should have been so easy.
On the weekend ultra scene, I really have to wonder at some that don't know.
I realize that ABC radio sports section is for the popular sports that most people can relate to without actually knowing what has happened. Cricket & the various football codes are good examples.
This morning the local regatta on Lake Burley Griffin rated a mention without anyone knowing what had happened on the water.
But, on the ultra running scene, Canberra, and surrounds, produced some spectacular results in two very difficult events.
Martin Fryer finished 2nd behind a Japanese runner in the 24 hour in Taiwan and broke many Australian age group records plus a World M50 age group record with 247 kms.
At Coast to Kozi, 240 kms of up hill Dave Baldwin finished 4th outright & Pam Muston finished 2nd female after being a previous female winner. Neither mentioned because it's not popular. But nothing was mentioned. Perhaps these events being just too difficult for the general population to get their heads around, or the sports presenters.

Sunday, December 9, 2012

Sunday Becomes Recovery Day

Purpose: recovery
Distance:  9.05 km
Time:  51' 32"
Rate:  5' 42" per km
Weather: part sun/cloud, temp 26 degrees, humidity 40%, wind easterly 15 kmph
Week:  111.35 km,  Dec:  184.15 km,  Year:  4312.3 km

Today should have been a rest day with nothing planned on the running scene.
Morning spent outside cleaning up leaves & fallen tree branches with the blower.
After lunch, decided to jog to Pine Is for a recovery session in the water with Mrs TF to collect me in an hour and a bit.
Nice run taking it easy in case there was any residual problems from yesterday, nothing surfaced.
Just a small amount of fatigue, to be expected.
Plenty of others at the river, almost crowded, so just 10 -15 minutes in the water. All good for the day.
Good weekly total of kms, and a good start to December helped by 2 Saturdays.

Saturday, December 8, 2012

Tennent & Honeysuckle

Purpose:  strength & endurance
Distance:  5 hrs 58 mins 11 secs
Rate:  8' 19" per km
Altitude gain/loss:  1852 metres
Weather:  sunny, temp range  11-28 degrees, humidity 75% down to 25%, wind mostly calm up to NW 10 kmph

Week:  102.3 km,  Dec:  175.1 km
Year: 4303.25 kms in 49 weeks at ave 87.8 km

Part of the training to get through the Brindie 100 km in early February is to do some of the course before hand.
The Brindie run starts at Namadgi Visitor's Centre and goes up Mt Tennent on the Alpine Walking track, down the fire trail to Bushfold Flats, then past Booroomba Rocks to Honeysuckle Tracking Station. We did this section today. The Brindie run the continues on to Orroral Valley, out Smokers Trail and on to the Brindabella mountains.
We will do this next section some time in January next year.
The part I hadn't been along for a long time was between Bushfold & Honeysuckle. This turned out to be most beautiful section of single track I have run for a long time. Very runnable, we walked some of the up hill sections, but then ran other section with ease.
Met up with an instructor from Outward Bound at Booroomba Rocks who had a group out doing rescue training. Then suddenly we heard a load crash as a branch of a gum tree came down. Bit scary.
A few more on the track as we headed to Honeysuckle for a well deserved rest for a drink & eats.
The part down Apollo Road is certainly not my favourite on the hard surface but managed to survive.
Up the fire trail to the top of the mountain a second time was just hard work. Lucky a bit of shade, but it's still steep. Tried to run as much as possible, but it was getting hot. The walking pace was probably better than my feeble running efforts.
Picture perfect on top of the mountain for our last rest before down the walking track to NVC.
A few walkers here heading up, good on them as the temp was rising to near the day high of 30 degrees.
Fairly tired after the finish, but did the right recovery by stopping at Tharwa for 10 minutes in the cool river, very nice indeed.
No nana nap this afternoon, but an early night is about to happen.
Thanks to Softshoe & Bryony for their company. I enjoyed the tough day out today, hope the legs are Ok tomorrow.

Friday, December 7, 2012


Dist:  9.5 kms in 57' 19" at 6' 02" per km
Weather: part sun/cloud, temp 16 deg, humidity 40%, very strong west wind 30-40 kmph
Dist: 13.05 kms in 74' 55" at 5' 44" per km
Weather: sunny, temp 21 deg, humidity 30% wind NW 10 kmph
Dist: 7.7 km in  43' 07" at 5' 36" per km
Weather: cloudy, temp 18 deg, humidity 50%, wind calm

Week: 59.25 km, Dec. 132.05 km,  Year: 4260.2 km

Not much to report, it's been a strange last few days.
The weather has changed with a big drop in temperature from last week's very warm days. Wednesday was the very windy day. Since then it's been cool with Thursday being out coldest December morning on record. Low temp of 0. something, just above freezing.
That to us would be a normal winter's day, even on the better side. Our normal is well below zero, some big frosts, no snow.
The running has been normal as well, mixing up a mid morning run, with a bike ride home at lunchtime, then running back to work. I have trying to get in a few hills to be ready for tomorrow morning on Mt Tennent.
I have this feeling it's going to be more difficult than usual.
Otherwise, all going well.

Tuesday, December 4, 2012

Using the Conditions

Purpose: Strength Building
Distance:  13.65 km
Time:  76' 14"
Rate: 5' 35" per km
Weather: sunny, temp 20 degrees, humidity 25%, wind WNW 30 kmph
Week:  29.00 km,  Dec:  101.8 km,  Year:  4229.95 km

Instead of " just running", I used the weather conditions to assist with some strength building.
Running with the wind behind me, I ran hard up the hill behind Bonython on my way home at lunch time.
With a fairly strong wind blowing against me on the way back to work, I pushed hard again to get some benefit. I did manage to get the km rate down quite a bit even against a strong wind.
Stopped at Pine Is on the way back for a quick 6 minutes in the water. More to cool off than get any real recovery going, but very nice.
A good day, feel as though I achieved something.

Monday, December 3, 2012

Double Recovery Session

Purpose:  Recovery
Distance: 15.35 km
Time:  90' 39"
Rate:  5' 54" per km
Weather: sunny, temp 24 degrees, humidity 30%, wind NW 20 kmph
Week:  15.35 km,  Dec: 88.15 km,  Year:  4216.3 km

A longer lunch break than usual due to breaking down in the bus. After getting back on the road, other services covered by someone else, I drove back to Tuggie, morning work don
That gave me more time, so I used it to stop off at Pine Is for 15 nice minutes in the river. Although the legs weren't sore at all, I knew that a little extra help would be appreciated.
What it does do however, is slow you down. Getting those cooled off legs to go forward at any pace is a bit tough. It shows in the slow km rate for the day. But it felt good.
Jogged home for lunch, jogged back again to stop at the river. Total river time today almost 30 minutes, good.
Leaving Pine Is, saw a the back part of a red belly black snake disappearing under a rock near the cattle grid at the entrance. That's No 7 sighting this year.
Nice day to be out. Monday is recovery day, time & distance are not important. Whatever happens, so be it.

Sunday, December 2, 2012

Bush Walk to Mt Rob Roy

Purpose: Helping to get bus driver's fit & healthy
Distance:  26.00 kms
Time: 4 hrs  28 mins 16 secs
Rate:  10' 19" per km
Elevation gain/loss:  720 metres
Weather: sun/cloud, temp range 21-27 degrees, humidity 70% down 40%, wind light north 10 kmph to start then up to WNW 20 kmph
Week:  104.1 km,  Dec: 72.8 km,  Year:  4200.95 km

This was the 3rd in the work group bush walking adventures. We are trying to go places the others have never been and today was the case. Many had seen the hills in the distance behind Conder & Banks.
We met at Lanyon shops at 7:30 am. I decided to run/jog down to the start just to get a few more kms done & to run out the soreness from the day before.
Good conditions this morning, warm with some humidity, but basically nice for a walk.
We went up the steep, now sealed, track behind Banks to near the trig on Big Monks. The hang gliders once used to leap into open space from here before the houses were built. Big thistles prevented us touching the trig, but we got close enough. The views are great over the Lanyon valley & out to the mountains of the Brindabellas.
Then into the nature park of the Mt Rob Roy range on a good fire trail, not too steep. The trail at it's highest point is not the top of the mountain so I led the group off to the side and bush bashed our way to the trig at an altitude of just under 1100 metres.
There is no view from the top, surrounded with trees. We also met 3 fast runners up here enjoying the benefits of the hills and the peace of nature.
The trail down the back goes south so you get good views of Royalla where the new solar generating electricity facility will be built over the next few years.
Completing a loop back to the Big Monks corner, we made our way off the hill and through the streets back to the Lanyon shops.
Walking distance was 18.6 kms, far enough today in the weather conditions and with the hills.
Walked back home to finish off a great morning. Very happy to back up so well, felt good again.

Saturday, December 1, 2012

Long Saturday Journey

Purpose:  Endurance training
Distance:  46.8 km
Time:  5 hrs 51 mins 36 secs
Rate: 7' 30" per km
Altitude gain/loss: 885 metres
Weather: mostly cloudy, temp range  19-28 degrees, humidity 90% down to 45%, wind calm to start then WNW 25 kmph
Week:  78.1 km,  Dec:  46.8 km
Year:  4174.95 km in 48 weeks at ave 86.98 km

Another long tough Saturday run with Softshoe over the hills and trigs of the Woden valley.
Started from home at 6:30 am and met Softshoe on the fire trail behind Theodore. Then over to Chisholm, Gilmore and MacArthur to follow the Tour de Ridges course in reverse on Wanniassa Hills, Farrer Ridge to Athllon Dr. A couple of trigs touched there.
Crossing the main road, we climbed Mt Taylor where plenty of others were out enjoying a nice morning. First taste of the wind on the top of the mountain, hard to keep the hat where it should be, on the head.
Down towards Chifley and crossing under Hindmarsh Dr to Oakey Hill, another trig point.
Headed towards Curtin to meet Martin Fryer. Stopped for a chat, he is off to Taiwan for a 24 hour run next weekend.
We made our way to Kerrie Tanner's house to replenish our drink supplies, we had to drink heaps today in the humid conditions. Kerrie not home but her partner Drew was on hand for a chat while we reloaded our bottles with water. Kerrie would have made us a coffee, and had iced water.
Checked a short section of the bike path near the primary school for altitude gain/loss which will be used at the February vet's monthly handicap. Answer, almost none, just 14 metres, so really easy.
Headed back to Woden and I followed Athllon Dr to Sulwood Dr, Erindale shops and finally home. Warm, humid conditions meant I had done enough for the day.
Birthday party for two of the kids next door in the afternoon meant no nana nap. Certainly tired now, and ready for bed.